Mayhem Daily Wod - 2164

      Compete

2 Sets:
30-20-10
Dumbbell Snatches (70/50)
Burpees Box Jump Over (24”/20”)
-Rest 1:1 between sets-

 
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Mayhem Daily Wod - 2261

      What's Rich Doing

10-8-6-4-2
Dumbbell squat snatches (100/70)
20-16-12-8-4
Strict Handstand Push-Ups

 
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Wednesday 210609

Online Semifinals Event 3

For time:

30 muscle-ups

30-meter dumbbell front-rack lunge

300 double-unders

20 muscle-ups

20-meter dumbbell front-rack lunge

200 double-unders

10 muscle-ups

10-meter dumbbell front-rack lunge

100 double-unders

♀ 35-lb. DBs  ♂ 50-lb. DBs

25-minute time cap.

Post time to comments.

Scaling:

Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.

Intermediate Option:

For time:

20 muscle-ups

30-meter dumbbell front-rack lunge

200 double-unders

10 muscle-ups

20-meter dumbbell front-rack lunge

100 double-unders

5 muscle-ups

10-meter dumbbell front-rack lunge

50 double-unders

♀ 25-lb. DBs  ♂ 35-lb. DBs

Beginner Option:

For time:

20 assisted pull-ups + 20 assisted push-ups

30-meter lunge

200 single-unders

10 assisted pull-ups + 10 assisted push-ups

20-meter lunge

100 single-unders

5 assisted pull-ups + 5 assisted push-ups

10-meter lunge

50 single-unders

Mayhem Daily Wod - 2168

      Affiliate

For Time:
27-21-15-9
Bench Press (135/95)
Toes to Bar

 
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Tuesday 210608

Online Semifinals Event 2

For time:

50 dumbbell shoulder-to-overheads

50 dumbbell deadlifts

50 GHD sit-ups

100 single-arm dumbbell overhead squats

50 GHD sit-ups

50 dumbbell deadlifts

50 dumbbell shoulder-to-overheads

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap

Post time to comments.

Scaling:

Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option:

For time:

50 dumbbell shoulder-to-overheads

50 dumbbell deadlifts

35 GHD sit-ups

100 single-arm dumbbell overhead squats

35 GHD sit-ups

50 dumbbell deadlifts

50 dumbbell shoulder-to-overheads

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:

For time:

35 dumbbell shoulder-to-overheads

35 dumbbell deadlifts

35 sit-ups

70 single-arm dumbbell squats

35 sit-ups

35 dumbbell deadlifts

35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs

Mayhem Daily Wod - 2167

      M30

4 Sets:
15 Box Jumps *STEP DOWN Or Tuck Jumps
30 Jumping Air Squats
15 Burpees
-Rest 2:00 B/T Sets-

 
"Harry Grant Minimal"
4 Sets:
21 Double Dumbbell Thrusters (50s/35s)
15 Box Jumps (24"/20") *STEP DOWN
9 Strict Handstand Push Ups 
-Rest 2:00 B/T Sets-

 
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Monday 210607

Friendly Fran

3 rounds for time of:

21 thrusters

21 chest-to-bar pull-ups

♀ 85 lb. ♂ 115 lb.

Post time to comments.

Compare to 200917.

Scaling:

Reduce the weight and choose a pulling modification that is challenging for 21 reps but allows you to keep moving.

Intermediate Option:

3 rounds for time of:

21 thrusters

21 pull-ups

♀ 65 lb. ♂ 95 lb.

Beginner Option:

3 rounds for time of:

21 thrusters

21 assisted pull-ups

♀ 35 lb. ♂ 55 lb.

Saturday 210605

For time:

Run 1,600 meters

   Rest 3 minutes

Run 1,200 meters

   Rest 2 minutes

Run 800 meters

   Rest 1 minute

Run 400 meters

Post times to comments.

Compare to 200318.

Scaling:

Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 80% effort. Increase your pace slightly for each remaining distance. Deconditioned athletes should reduce the overall volume.

Beginner Option:

For time:

Jog 1,200 meters

   Rest 3 minutes

Jog 800 meters

   Rest 2 minute

Jog 400 meters

Friday 210604

Gwen

Clean and jerk 15-12-9 reps

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Post loads to comments.

Compare to 171120.



Scaling:

Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.

Beginner Option:

Clean and jerk 12-9-6 reps

Mayhem Daily Wod - 2163

      MAC

Assault or Echo Bike "Arms Focused"
4 sets:
2min moderate, 1min easy (arms only),
1min fast, 1min easy (arms only),
30sec sprint, 1min easy (arms only),
-Rest: 2min b/t sets-

 
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